站前英文│10 Methods To Help You Sleep Better At Night　遠離失眠的10個小撇步－TOEIC,TOEFL,IELTS,全民英檢,SAT,菁英英日語-站前分校

晚上躺在床上翻來覆去，不管怎樣就是睡不著覺！
現代人常飽受失眠的困擾，嚴重的還有「失眠症」，英文是Insomnia

今天小編要來分享10個小撇步！就能讓你遠離失眠，希望能幫助到長期遭受失眠摧殘的朋友們～

1. Write down everything　提筆寫字

Although, you may not be able to completely switch off, writing down your thoughts and feelings can ease your frustrations. Your thoughts don’t have to be of “dear diary” quality, but a few phrases, affirmations or lists may do the trick.

雖然有可能一陣文思泉湧、一寫就停不下筆來的風險，不過記下自己生活中的想法和心情感受，是有助於抒發因失眠而生的挫折感的。其實也不必寫的太「日記化」，一些簡單的記事、心情隨筆即可發揮功效。

2. Have a routine　固定作息

If you have a routine, it will become easier to sleep — I’m talking about a set wakeup and bedtime. Maybe there actually are scientific reasons for this, but from my experience, it is simply nice to have regular patterns that your body can follow.

固定的生活作息有助於睡眠，也就是－每天在相同的時間點起床和睡覺，許多科學根據都支持固定作息的好處，就我自己的經驗來說，有規律的生活作息，讓身體能照著固定的生理時鐘走，總是件好事。

3. Set a technology curfew　睡前勿使用電子產品

Set a time and turn it off. If you can’t handle flicking the switch or need your phone for an alarm, change your settings to “do not disturb.”

睡前別用電子產品，你會睡得更好一些。如果你會忍不住想碰手機或是需要手機鬧鈴，建議調成「勿擾模式」。

4. Don’t sleep during the day　白天別睡

Your parents probably already told you this one, but if you sleep late into the day or nap after 2:00 pm, it is likely that you will struggle to stay asleep at a reasonable hour. My advice — hold out. This means you will be so tired later that you will fall asleep easily.

你爸媽可能老早就唸過你這句了，但這是千真萬確的。如果白天睡很晚或在兩點後午睡，很有可能當晚就要面臨失眠了。我的建議是－撐住睡意，累一點，晚上會比較好睡。

5. Give yourself a food coma　吃飽睡

Ever heard of a food coma? It occurs when you eat so much food that your body can’t handle it and starts slipping into premature sleep. Utilize the food coma — it is a perfect way to drift into sweet, sweet dreams.

每當飽餐一頓後，眼皮總會不由自主的變重，開始想睡。就用這招吧，食物會帶領你進入酣甜夢鄉。

6. Drink a milky substance　喝含乳飲料

Don’t like eating before bed? Switch it up with a hot chocolate. Milk makes you feel warm inside and whilst you are thinking about how nice chocolate is, your mind isn’t stressing about important things.

睡前會禁食的人，可以試試喝上一杯熱巧克力。熱呼呼的牛奶令人感到溫暖、放鬆，同時你會想著：「這一切是多麼美好啊～」，接著你會忘卻那些頭痛的事情，進而入睡。

7. Take a bath　沖個澡

The warmer and cleaner you are, the more relaxed you’ll feel. This obviously promotes healthy sleep.

當身體是溫暖、乾淨的時候，感覺更舒適鬆懈，當然會有助於睡眠。

8. Change positions　換個姿勢

Sometimes, sleeping in the same spot every night can make your bed lumpy and uncomfortable. Change it up. Swap sides and positions — there is nothing worse than an uncomfortable bed or an awkward peacock pose.

一直睡在同一個位置上，有時候會讓床面凹凸不平，睡起來也不舒服。換個姿勢吧！選擇自己認為最放鬆的睡姿，畢竟沒有什麼能比難睡的床和尷尬的孔雀式睡姿更糟的了。

9. Cry　哭出來

It is better out than in. If you have had a bad day, it is okay to let it out, rather than mull it over for the next eight hours. I’m not saying crying is necessary, but it can be cathartic and release built up frustration.

釋放總比壓抑好，如果你有個不如意的一天，哭出來是很好的，而不要接下來的八個小時都在失眠想它。並不是說「哭」是必要的，但哭可以是個抒發壓力的好方法。

10. Nude up　裸睡

Clothes can be a burden in bed. They promote wedgies, heat exhaustion, dehydration and dry mouth — I also blame them for my snoring. If I were you, I’d just get rid of the clothes – life is better naked.

睡覺時穿著衣服是種負擔，它會造成各種拉扯、中暑、脫水和口乾，甚至打呼。睡覺時還是裸體最棒。

　重要單字及片語